Older adults who consume fish regularly are improving their brain health, a new study by Finnish researchers found.Those studied who ate more fish were less likely to show certain brain infarcts-tiny areas of tissue that have died because of an insufficient blood supply-on an MRI scan, according to the study, which followed 3,660 adults age 65 and older. The tissue damage causes no obvious symptoms, but it can raise a person’s longer-term risk of having a stroke or developing dementia.

Ingredients

2 teaspoons canola oil
1 onion, chopped
6 stalks lemongrass, dry leaves removed, cut into 3-inch lengths
4 cloves garlic, finely chopped
3 red Thai bird chiles, finely chopped (found in grocery stores’ Asian section)
2 cups dry white wine
1 can (28 ounce) whole tomatoes, plus juice

Salad

1/2 cup Thai basil
1/2 cup cilantro sprigs
Juice from 1/2 lime
2 teaspoon canola oil

Scallops

24 jumbo sea scallops
1 tablespoon canola oil

Preparation

Edamame provides soy protein and fiber with little sugar or carbs. Edamame is a healthy swap when you’re craving something crunchy or salty, like chips. Store them in the freezer and defrost what you need in the morning, or check out Seapoint Farms’ mini single-portion packets at just 38 calories each (a standard half-cup serving is about 100 calories).

Healthy Grilled Chicken Recipe 

Ingredients
4 boneless, skinless chicken breasts, about 6 ounces each
Buttermilk Marinade
Salt and pepper

Directions

Heat grill to medium; oil grates. Place 4 boneless, skinless chicken breasts (about 6 ounces each) in a shallow dish or resealable plastic bag. Add Buttermilk Marinade; turn to coat. Cover; marinate 30 minutes at room temperature -or up to overnight in the refrigerator -turning occasionally. (Bring to room temperature before grilling.)
Remove from marinade; season with salt and pepper. Grill until cooked through, 5 to 8 minutes per side.

Feul Your Workout

Good food choices to fuel your workout include high-carbohydrate, low-fat snacks such as:

a whole-wheat bagel with jam ; or
a banana with yogurt; or
a bowl of instant oatmeal with blueberries.

After your workout, it’s essential to refuel your body with a carbohydrate-protein blend, such as:

a small handful of walnuts or almonds; or
a peanut butter sandwich; or
a fruit smoothie with protein powder.

Don’t forget to drink water before, during and after your workout to avoid dehydration.

Dill Chicken Salad Ingredients

2   boneless, skinless chicken breast halves (7 to 8 oz. each)
2-1/2  cups chopped tomatoes
1  cup green seedless grapes, halved
3/4  cup chopped celery
1/2  cup chopped green bell pepper
1/2  cup chopped red bell pepper
4   green onions, chopped
1/3  cup low fat mayonnaise
1/4  cup plain yogurt
1/4  cup fresh dill, chopped
1/2  teaspoon minced garlic
1  teaspoon salt
1  teaspoon freshly ground pepper
1  head Boston lettuce
 
Directions

Healthy Low fat Vegetable Lasagna
8-ounces lasagna noodles (9 noodles)
1/2  cup (1/2 ounce) dried porcini or shiitake mushrooms
1  cup boiling water
1  large onion, chopped
2 cups spinach, chopped
1 large zuchinni , chopped
4  cloves garlic, minced
2  tablespoons margarine or butter
1  15-ounce container reduced fat ricotta cheese
1  cup reduced fat shredded mozzarella cheese (4 ounces)
1/2  cup grated Parmesan or Romano cheese
2   eggs
1/4  cup snipped parsley
1/2  teaspoon dried thyme, crushed
1/4  teaspoon pepper
1  30-1/2-ounce jar meatless spaghetti sauce
1/4  cup grated Parmesan or Romano cheese
Directions

Ingredients

4 quarts water
1 1/2 pounds large shrimp, peeled and deveined
6 cups torn romaine lettuce
1 1/2 cups halved cherry tomatoes
1 cup (1/4-inch-thick) slices red onion, separated into rings
1 cup cucumber, halved lengthwise and cut into 1/4-inch slices
1 tablespoon chopped fresh flat-leaf parsley
3 tablespoons red wine vinegar
2 teaspoons Dijon mustard
1 teaspoon extravirgin olive oil
3/4 teaspoon dried oregano
1/4 teaspoon salt
1/4 teaspoon black pepper
2 garlic cloves, minced
1/2 cup (2 ounces) crumbled feta cheese
4 pepperoncini peppers
Preparation

Finding a healthy snack that is filling as well at nutritious can sometimes be challenging. Try having a rice cake topped with peanut-butter and raisins the next time you are craving a quick snack. Not only is this snack crunchy, sweet and salty, it will definitely hold you over until your next meal.

Snacking Tips.

Use only 1tbsp of peanut-butter. Peanut-butter is high in fat so be sure to use portion control! Buy unsalted rice cakes when available. Do not buy salted rice cakes!! This is a diet no no. Added sodium can lead to a number of serious health problems.

Healthy Eating Tip #1: Plan Your Meals In Advance Ahead

Make sure to plan your meals ahead of time to avoid a last-minute  take-out meal from a local fast food joint.

Healthy Eating Tip #2: Make A Healthy List For Your Shopping Needs.

Create a healthy shopping list and stick to it when you go to the store. This can help you stay on track and stear clear of that dreaded candy isle. Be sure to add plenty of fresh veggies and fruit to your list. Start your shopping on the fresh produce side of the store, this can help you fill up your cart with plenty of healthy items.